Nutriblogger

Light, simple blogs backed by solid research. We bring to you sound Nutrition opinion and advice, which you can implement in your daily life.

5 FOOD SWAPS FOR CLEAN EATING

by Team NCNR | January 08, 2017

Regardless of what is your fitness goal, these Food Swaps can get your diet into a Clean Eating healthy zone.

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5 FOOD SWAPS FOR CLEAN EATING
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NeuScience

Science is ever-expanding, and each day brings new research and insights in the fascinating field of Nutrition and Human Health. Our academic researchers sift through the plethora of information, and in this section, we bring to you simplified Nutrition News that you can use.

Protein Pacing + Calorie restriction diet more effective for weight loss and maintainence

Protein Pacing + Calorie restriction diet more effective for weight loss and maintainence

Dietary interventions are a necessity to bring about favourable changes in the body composition. A recent study published in Nutrients journal examined the effects of different dietary interventions during short-term weight loss and long-term weight maintenance phase.
The primary aims of the study were to see 1) whether obese men and women respond similarly to Protein-pacing- Calorie restriction (P-CR) during weight loss (WL) and 2) whether modified P-CR (mP-CR) regimen is more efficacious in weight maintenance phase (WM) than US National Cholesterol Education Program recommended Heart healthy diet (HH, 3 meals/day, 15% protein/day).
The study included 40 healthy obese or overweight men and women with either sedentary or lightly active lifestyle, who were put on Protein-pacing diet (P; ~6 meals/day, >30% protein/day) and Calorie restriction (CR, ~25% energy deficit) approach utilizing Intermittent Fasting (WL- once/week; WM- once/month).
The main findings of the study demonstrated that obese men and women respond similarly to a short-term (12-week) P-CR WL and long-term mP-CR (52 weeks) WM diet. The results showed:
(1)12-week P-CR WL group had significant reductions in weight BW (10%), total TBF (19%) and abdominal fat mass ABF (25%) and visceral adipose tissue VAT (33%), glucose (7%–12%), insulin (42%), leptin (>50%) and increase in proportion of LBM (9%).
(2) Resting metabolic rate (RMR) increased 5% and respiratory quotient decreased 9%; 
(3)
during long-term (52 weeks) WM the mP-CR diet resulted in significantly lower body weight (6%), TBF (10%), and ABF (17%) as well as greater LBM (5%) compared to a HH dietary intervention. Also, the m-PCR group regained less than 1% of their body weight, whereas the HH group regained almost 10 times more.
Due to the compelling support for efficacy of protein-pacing and calorie restriction dietary regimen for weight loss and weight maintenance, the researchers concluded that it should be considered as a viable public health recommendation to facilitate weight loss and prevent weight relapsing in obese men and women.

Boswellia extract shows better results than non-steroidal anti-inflammatory drug (NSAID) in Osteoarthritis

Boswellia extract shows better results than non-steroidal anti-inflammatory drug (NSAID) in Osteoarthritis

Osteoarthritis (OA) is a common disease, and the therapy usually includes the use of NSAIDs and steroids, which are associated with side effects, and do not reverse the pathological process of the disease. Boswellia serrata, known as Sallaki Guggul in Ayurveda, is widely used in India for anti-inflammatory, anti-arthritic effects. Various clinical studies have reported to be significantly better than placebo in relieving the symptoms of OA.

A study published in Indian J Pharmacology took this one step further and compared the efficacy, safety and tolerability of Boswellia serrata extract (BSE) in osteoarthritis (OA) with an anti-inflammatory drug – Valdecoxib (a selective COX-2 inhibitor) in 66 patients of OA of knee for six months. The results were very encouraging – In the BSE group, the pain, stiffness, difficulty in performing daily activities showed statistically significant improvement with two months of therapy which even lasted till one month after stopping the intervention. In the Valdecoxib group the statistically significant improvement in all parameters was reported after one month of therapy but the effect persisted only as long as drug therapy continued.

The results clearly showed that Boswellia Extract had a significant pain-relief action and the effects persisted even AFTER one month of stopping therapy. Whereas, the effects of the drug valdecoxib waned off after stopping the treatment.

Low-carbohydrate diets help to burn more fat for energy than Low- calorie diet

Low-carbohydrate diets help to burn more fat for energy than Low- calorie diet

A small short-duration clinical study, published in the journal Hepatology, has reported that people on low-carbohydrate diets burn more of fat stored in the liver over glycogen for energy. The 2-week study designed to understand diet and its effect on glucose production and utilization in the liver, had 14 obese and overweight individuals follow a low-carbohydrate or low-calorie diet and 7 lean subjects on a regular diet as control. 

The researchers observed effects of both the diets on various biological processes involved in glucose production and utilization. The observations indicated that in the low-carbohydrate diet, majority of glucose production was from lactic acid and amino acids. Also, individuals used only 20% of glycogen from the liver glycogen stores and instead, used fat stored in liver for energy. The stored fat utilization was also more throughout the entire body. Whereas, individuals on a low-calorie diet derived 40% of glucose for energy from food and liver glycogen. 

Weight loss was seen in the obese and overweight individuals after 2 weeks. On an average, low-carbohydrate diet yielded 9.5 pounds of weight loss in comparison to 5 pounds from low-calorie diet. 

Glucose and Fat are both metabolized in the liver to produce energy. Researchers from the study are of the opinion that this understanding of how glucose is made in liver may help in better regulation of metabolic disorders such as diabetes, obesity, insulin resistance and non-alcoholic fatty liver.

Accelerate Your Fat Loss By Exercising On An Empty Stomach Before Breakfast

Accelerate Your Fat Loss By Exercising On An Empty Stomach Before Breakfast

Sure, morning cardio will help you lose weight. But, the real question is…
“Will the benefits of exercising after you’ve fasted overnight be undermined by consuming excess food later in the day due to an increased appetite?”
In a recent study published in the British Journal of Nutrition, researchers attempted to tackle this question by asking twelve active male subjects to put in some time on the treadmill at 10 A.M. Some of the participants were asked to consume breakfast, while others were fasting since the evening before. after the exercise, all participants were provided a chocolate milkshake for recovery. Later on during the day, the researchers provided them with pasta for lunch, which the participants were encouraged to eat until they felt ‘comfortably full’.
The study showed that the subjects who had exercised in the morning did not consume any additional calories or show an increase in appetite to compensate for the physical activity they had performed in the morning. The study also showed that the fasting subjects burned approximately 20% more fat than those who had consumed breakfast.
The results of this study show that exercise does not increase appetite or feelings of hunger later during the day. Additionally, to get the most out of your morning exercise, it may be optimal to go into a session after an overnight fast. Exercising on an empty stomach is the way to go if you are looking for accelerated fat loss.

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Nutrition Police

We talk Only Sense. Only Science. In this section, NCNR experts uncover scientific facts that bust the most common nutrition beliefs and myths.

Myth: Honey, jaggery will not make you fat

Myth: Honey, jaggery will not make you fat

June 28 , 2016

If you follow the latest nutrition trends, you may have already cut out sugar from your diet and replaced it with alternative sweeteners such as honey and jaggery. But here’s the catch – your healthy alternative sweetener choice is as bad for your health as sugar itself.


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Nutrition Police Case Files #4: Fruit Juices Are Healthy

Nutrition Police Case Files #4: Fruit Juices Are Healthy

January 15 , 2016

NCNR nutritionists believe that the “pure” and “100% natural” fruit juices aren't as healthy as they are touted to be and are the real culprits behind fat gain. Find out why..


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Nutrition Police Case Files #3: Saturated Fats Damage Your Heart

Nutrition Police Case Files #3: Saturated Fats Damage Your Heart

January 24 , 2016

Saturated fats have always been accused of increasing blood cholesterol levels and the risk of heart disease. The NCNR team decided to investigate and give you the real truth behind the accusation.


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Recipes

You never actually go on a diet – it is a lifestyle change. And the major struggle is how to achieve the correct nutrient profile for our fitness goals. In this section, we offer carefully hand-picked recipes to support the need of the hour – high-protein, low-carb meals. And yes, they taste good too.

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Diet Plans

There is a high Prevalence of lifestyle related diseases now more than ever – with one of the major causes being poor dietary habits. Read here about the true facts behind famous diets. Discover healthy diet plans with us that can seamlessly fit into your goal- oriented dietary regimen.

Intermittent Fasting - More of a lifestyle change than diet!

Intermittent Fasting - More of a lifestyle change than diet!

When you want to lose all that extra weight, you’ll surely think about dieting. And when it comes to dieting, we all know that what we eat matters – eating fewer calories than you expend will slim you down. One of the ideas that has been trending in the weight loss sphere is Intermittent Fasting.
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The Paleo Diet

The Paleo Diet

The Paleo diet is, without a doubt, one of the most talked about diets in the world. But, unlike most diet fads, the Paleo diet has endured because it makes nutritional sense.

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The Vegan Athlete- A Myth!

The Vegan Athlete- A Myth!

The vegetarian lobby has always tried to wrongfully convince us that the presence of animal source Protein in a diet geared towards improvement in performance & body composition is unnecessary.

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Making our Cultural Diets work.

Making our Cultural Diets work.

We Indians love our FOOD! And, although we are proud of our food culture, can we integrate it within a goal oriented dietary regimen? Yes you can.

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Nutripedia

A custom-made encyclopedia of Nutrition and Food Science terminology, painstakingly made in-house. Read up on clean, crisp and informative definitions from A-Z here.

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